Ashtanga Vinyasa Primary Series | Ashtanga Vinyasa in Nepal | Ashtanga Vinyasa Yoga Teacher Training

by Tirtha Acharya | Jan 9, 2017 | Yoga

Many people are nowadays attracted towards ashtanga vinyasa yoga and Nepal is the best destination for this. You can join Ashtanga vinyasa yoga teacher training and ashtanga vinyasa yoga retreat course in Nepal. In this article, we are giving you a clear view and procedure of each asana on how to do it. Let’s dive into the main topics:

Standing Postures of Ashtanga Vinyasa primary series

1. Padangusthasana ( Big toe Posture)

• You’re in the position of Samasthitih (Equal Standing Posture).
• Make your feet one foot apart. Place your palms on your hip joint. Look up Inhale and back.
• Exhale, bend forward and grab your both big toes by your index and middle fingers along with the support of thumbs.
• Inhale. Make your head up and straighten your hands and look at your third eye.
• Exhale. Bend down as much as possible keeping your knees straight. Crown of your head to the floor and elbows to the sides still grabbing the big toes. Hold in this position for 5-8 breathing.
• Inhale. Slightly head up. You will not come all the way up.

2. Padahasthasana ( Hands Under Feet Posture)

Here is the procedure of 2nd asana ( Padahastasana) of Ashtanga Vinyasa primary series,

• Exhale. Put your palms under feet.
• Inhale. Again make your head up. Straighten your spine while hands under feet. The back of the wrists should touch the floor and the front part of the wrist should touch the toes. Look at the third eye.
• Exhale. Bend down to the floor. Stay in this position for 5-8 breathing.
• Inhale. Come up making the head up straighten your spine.
• Exhale. Put your palms on the waist.
• Inhale. Look up and back.

• Exhale to Samasthitih.

3. Utthitha Trikonasana ( Extended Angle Pose)- Ashtanga Vinyasa Primary series

• At the position of samasthitih. Make your palms together in namaskar mudra.
• Inhale. Lift your right leg up to go to the right and make about three feet apart. Hands to the sides.

• Exhale. Bend to the right side to grab your right big toe by your first two fingers (index and middle) and thumb. Raising your left arms straight up creating the straight line between two hands while bringing counter tension by pulling your left hands up and pushing your right hands down. Drishti should be on the left fingers. Hold on this position for 5-8 breathing.
• Inhale. Come up and hands to sides.
• Exhale. Go to the other sides. Hold your left big toes with your first two fingers and thumb applying the same process as it was implemented on the right side. Stay in this position for 5-8 breathing looking at your right fingers.
• Inhale. Come up and hands to the sides.

4. Parivritta Trikonasana ( Revolving Angle Pose)

• Exhale. Revolve around pulling left hip back. Place your left palms outside of the right foot. Raise your right hands straight up in the same life of left arms. You’re your shoulders moving down and away from the ears. Look at your right fingers. Hold on this position for 5-8 breathing.
• Inhale. Come up. Hands to the sides.
• Exhale. Bend to the other sides putting your right palms outside of the left foot. Take your left straight above the body in the line of right arms. Stay in this position for 5-8 breathing.
• Inhale come up. Hands to the sides.
• Exhale to Samasthitih.

5. Utthitha Parsvakonasana (Extended Side Angle Posture)

The procedure of Utthitha Parsvakonasa of Ashtanga Vinyasa primary series as follows:

• Inhale. Put your palms together in namaskar Mudra. Lift your right leg up and place it about 4 feet apart making parallel to the edge of the mat while left foot inward. Hands to the sides.
• Exhale. Bend your right knee over the ankle. Place your right palms outside of the right foot. Extend your left arms over the head straight forward. Keep your chest facing the ceiling.  Look at your tip of the left fingers.  Remain in this position for 5-8 breathing.
• Inhale. Come up and straighten your legs and hands to the sides.
• Exhale. Go to the other side. The procedure is same it is practiced on the right. Hold on the position the left side for 5-8 breathing.
• Inhale. Come up making your legs straight and hands to the sides.

6. Parivritta Parshvakonasana ( Revolving Side Angle Posture)

• Exhale. Bend your right knee over the ankle. Place your lefts palm outside of the right Foot stretching your ribs and facing your chest to the ceiling. Right palm over the head extended forward. Look at your right fingers. Hold on this position for 5-8 breathing. Deep breathing. Ujjayi breathing.
• Inhale. Come up and straighten your leg keeping hands to the sides.
• Exhale. Bend your left knee over the ankle to hold on the position for another side. Rest of the procedures is as same as it is to the right side. You will also hold on this posture for 5-8 breathing.
• Inhale. Come up. Straighten your legs and hands to the sides.
• Exhale to Samasthitih.

7,8, 9, 10. Prasarita Padottanasana (Wide Stretch Leg Posture) A B C D

&,8,9,10 are the different variation of Prasarita Padottanasana of Ashtanga Vinyasa primary series.

• Jump back or go back. Make your leg four feet apart. Put your palms on your waist. Look up and inhale.
• Exhale. Bend down to the floor and place your palms on the floor. Make the fingers and toes on the same line.
• Inhale. Straighten your spine without leaving the palms off the floor. Look at your third eye.
• Exhale. Bend forward and try to touch your crown of the head on the floor to Prasarita Padottanasana A. Hold on this position for 5-8 breathing.
• Inhale. Look up still palms on the floor.
• Exhale. Come up and place your palms the hip joint.

• Inhale. Look up and back.
• Exhale. Bend down to Prasarita Padottanasana B. Try to touch your crown of the head on the floor. Stay on the posture for 5-8 breathing.
• Inhale. Look up.
• Exhale. Interlock your fingers back and come all the way up.
• Inhale. Look up and back.

• Exhale. Bend down as much as you can to Prasarita Padottanasana C. You can touch your crown of the head on the floor. Remain on this pose for 5-8 breathing.
• Inhale. Come all the way up.
• Exhale. Put your palm on the hip joint.
• Inhale. Look up and back.

• Exhale. Bend down and grab your both big toes by your first two fingers as well as with the support of your thumb.
• Inhale. Look up with your spine straight while holding the toes by your fingers.
• Exhale. Bend forward to Prasarita Padottanasana D. Hold on this pose for 5-8 breathing.

11. Parsvottanasana (Intense Side Stretch Pose)

• Join your palms together on the back in namaskar mudra. Look up. Inhale. Make your leg two feet apart to the right side.
• Exhale. Bend down to touch your shin by your chin. Look at your big toes. Deep breathing. Ujjayi breathing. Hold on this pose for 5-8 breathing.
• Inhale. Come up. Remaining still putting palm together. Turn to the the left side.
• Exhale. Bend down to touch your left shin by your chin. Gaze at your big toes. Hold on the pose for 5-8 breathing.
• Inhale. Come up. Bringing your head up. Look up.
• Exhale. Make your palms apart to come to Samasthitih.

12,13,14,15.  Utthitha Hasta Padangusthasana (Extended Hand to Big Toe Posture) A,  B, C & D

Utthitha Hasta Padangustasana of Ashtanga Vinyasa primary series has 4 variations and the procedure are explained below:

1. Lift your right foot and grab your big toe by your right hand. Inhale. Put your left hand on the waist.
2. Exhale. Straighten your right leg forward.

• Inhale. Look up.
• Exhale. Bend forward to touch your right knee by your nose. If possible go even farther to touch your shin by your chin. Keeping your left legs straight on the ground and right leg straight forward still holding right big toe with first two fingers and thumb. Look at your right toes. Stay in this posture for 5-8 breathing.
• Inhale. Come up. Straight your spine. Look up.
• Exhale. Go to Utthitha Hasta Padangusthasana B. Straight your right leg to the right side. Look over the left shoulder to the far i.e. parshva dristhi. And don’t forget to keep your spine straight even though you look far and stretching your leg.  Hold on this position also for 5-8 breathing.

• Exhale. Bend down to Utthitha Hasta Padangusthasana C. Hold on this position only for one breath.
• Inhale. Bring your right leg front. Keep in straightforward.
• Inhale. Come straight up. Leave your leg straight while toes pointing forward without holding by your first two fingers and thumb. Make your spine straight. Putting your both palms on the hip joints.This is Utthitha Hasta Padangusthasana D. Hold on this position with ujjayi breathing for 5-8 times looking you at the toes.
• Exhale. Put right leg down. Join with left foot and arms straight fingers facing the foot to Samashthitih.
• Then repeat to the other side of Utthitha Hasta Padangusthasana A, B & C.

16. Ardha Baddha Padmottanasana (Half Bound Lotus Posture)

• Inhale. Look up only making the head up and Exhale.
• Exhale. Bend down and place on your left palm on the floor outside of the left foot. Try to touch your chin to the shin. Look at your toes. Stay in this position for 5-8 breathing.
• Place your right foot on the left thigh in half lotus posture. Wrap your right arm around to grab your right big toe with your index, middle, and thumb. Raise your left arms up. Inhale.
• Inhale. Look up again.
• Exhale. Make your left palm off the floor and release your right foot from the left thigh to put on the floor together with left foot to Samasthitih.

17. Utkatasana (Chair Pose)

Utkatsana or chair pose of Ashtanga Vinyasa primary series done in following ways:

• Inhale. Raise your both hands up to Urdha Hastasana. Look at your thumbs.
• Exhale. Bend forward to Utthanasana. Try to touch your chin to the shin. Look at your tip of the nose.
• Inhale. Look up. Ardha Utthanasna.
• Exhale. Jump back to Chaturanga Dandasana.
• Inhale to Urdhva Mukha Shvanasana.
• Exhale to Adho Mukha Shavasana.

• Inhale. Jump forward. Bend your both knees. Raise your both hands up keeping together to Utkatsana. Look at your thumbs. Stay in this position for 5-8 breathing.

18,19. Virabhadrasana (Warrior Posture) A & B of Ashtanga Vinyasa Primary series

• Exhale. Bend forward to Utthanasana. Look at your tip of the nose.
• Inhale. Look up to Ardha Utthansana. Look at your third eye.
• Exhale. Jump back to Chaturanga Dandasana. Look at your tip of the nose.
• Inhale to Urdhva Mukha Shvanasana. Keeping your shoulder away from the ear stretching your spine. Palms on the floor and tucking your pelvic down and legs stretched off the floor with point-toe looking at the third eye.
• Exhale. Bend down to Adho Mukha Shvanasana. Lift your buttock up and keeping legs and arms straight to the ground. Look at your navel center.
• Inhale. Bring your right leg forward and bend knee over the ankle and raise your both hands up to Virabhadrasana. Stretch your palms joining each other. Keep your left leg straight with left heel inward placing both heels on the same line. Look at your thumbs. Hold on this position for 5-8 breathing.
• Exhale. Go to the other side. Repeat the same procedure. Hold again for 5-8 breathing.
• Inhale and exhale keeping your arms to the sides. Go to Virabhadrasana B. Proceed the same side you just completed your Virabhadrasana A posture. Look at your left fingers. Stay on this position for 5-8 breathing.
• Exhale. Turn to the other side. Repeat the same procedure of Virabhadrasana B. After holding for 5-8 breathing release.

Sitting Postures of Ashtanga Vinyasa Primary Series

20. Dandasana

• Place your palms on the side of left foot. Raise your right leg up first and then also lift the left leg up then jump to Chaturanga Dandasana.
• Look up and stretch your spine along with the tip of the toes to neck and head up to Urdhva Mukha Shvanasana.
• Make your buttock high and straighten the arms and legs placing on the ground to Adho Mukha Shvanasana then jump through. While you are on the Downward Facing Dog, you lift your both leg up and enter through two palms to Dandasana.
• Straighten your legs putting together and flex your toes.
• Keep your palms to the side of the body on the floor close to side muscle of the buttock.
• Spine straight and look up.
• Lock your throat putting your chin on the upper part of the chest. Ujjayi breathing. Deep inhalation and exhalation for 5-8 times.
• Release your chin lock. Then exhale. Go to Vinyasa

21, 22, 23. Paschimottanasana  A, B & C -Ashtanga Vinyasa

• Inhale. Lift your body up bending the knee in the lotus posture.
• Exhale. Throw your body back.
• Inhale. Straighten your leg and go to plank position.
• Exhale to Chaturanga Dandasana.
• Inhale to Urdhva Mukha Shvanasana.
• Exhale to Adho Mukha Shvanasana then go through Paschimottanansan. Make your leg straight. Grab your big toes by your first two fingers.
• Inhale. Make your spine straight as much possible while holding the toes with the fingers.
• Exhale. Go to the position. Bend forward. Look at your tip of the nose. Stay in this position for 5-8 breathing.
• Inhale. Look up.
• Exhale. Bend down and hold by your palms outside of the feet to the position again for 5-8 breathing.
• Inhale. Look up.
• Exhale. Release the position.
• Inhale. Look up.
• Exhale. Wind your palms around of the foot to lock your wrist. Then, go to the position to stay 5-8 breathing.
• Inhale. Lift your body up to throw back your leg to Vinyasa.

24. Purvottanasana (East Stretch Posture)

• Exhale to Chaturanga Dandasana.
• Inhale to Urdhva Mukha Shvanasana.
• Exhale to Adho Mukha Shvanasana.
• Inhale. Then go through to Purvottanasana. Stretch your leg and point your toes putting your heel and toes on the ground. Lift your body up
• Exhale. Make your head back with spine straight on the plank position facing your front part of your body to the ceiling. Staying in the position for 5-8 breathing release and go to Vinyasa.

25. Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Forward Bending Posture) of Ashtanga Vinyasa primary series

• Put your right foot on the left thigh in half lotus posture. The left leg should be straight. Bind your right arms around the back to grab right big toe. Look up. Inhale. Raise your left up.
• Exhale. Bend forward. Grab your left big toe by your two left fingers. And touch your chin to shin.  Look at your toes. Stay in this posture called Ardha Baddha Padma Paschimottanasana for 5-8 breathing.
• Release your posture. Inhale. Lift your body up and go to Vinyasa.
• Exhale. Go to another side. Repeat the same procedure on that side. Stay in the position for 5-8 breathing.
• Inhale. Lift your body up placing the palms on the floor, go to Vinyasa.

26. Trianga Mukha Ekpada Paschimottanasana (Three Limbs Facing One leg Forward Bending Posture)

• Bend your right knee. Straight your left leg. Place the right foot close to your buttock. Make your wrist lock by right palms to the left hand. Inhale and look up.
• Exhale. Bend forward to touch your chin to the shin and look at your toes. Stay in this pose for 5-8 breathing.
• Inhale. Lift your body up putting your palms on the floor and go to Vinyasa.

27. Janu Sirasasana A (Head to Knee Posture) -Ashtanga Vinyasa

• Put your right foot into the groin creating the 90-degree angle of your right knee. Make your left leg straight. Raise both hands up making the wrist lock your right palms to the left hand.
• Exhale. Bend forward try to touch your chin to the shin. Look at the toes. Hold on this posture for 5-8 breathing.
• Inhale. Lift your body up still keeping your palms on the floor. Go to Vinyasa.
• Repeat your other side.
• Go to Vinyasa.

28. Janu Sirasasana B (Head to Knee Posture)

• Put your right heel into the groin. Slightly come forward placing your heel into the perineum while positioning your right knee about 70-80 degree angle. Straighten your left leg. Hands over the head to lock your wrist. Look up. Inhale.
• Exhale. Bend forward to touch your chin to the shin. Look at your toes. Ujjayi breathing. Keep yourself in the posture for 5-8 breathing.
• Inhale. Lift your body up. Jump back to Vinyasa.
• Repeat from the other side.
• Go to Vinyasa.

29. Janu Sirasasana C (Head to Knee )

• Bend your right a bit and slide your right arm back of the knee to grab outside of the right big toe. Pull the right foot while bringing toes near the groin to the floor and the heel touching your swadisthan chakra. The Left leg should be straight. By your right knee your try to make the 45-degree angle. Inhale. Raise your both hands up and wrist lock.
• Exhale. Bend forward to touch your shin to the chin. Hold on the posture for 5-8 breathing. Go to Vinyasa.
• Repeat another side. Go to Vinyasa.

30. Marichyasana “A”  of Ashtanga Vinyasa Primary series

• Bend your right knee placing your foot on the ground around the side of your left thigh and left knee. Keep about 4 finger width between the bent foot and thigh of the straight leg. Bind your right arm inside out around to lock your wrist back to with another arm. Inhale. Look up.
• Exhale. Bend forward to touch your shin to the chin. Look at your toes. Hold on this posture for 5-8 breathing. Go to vinyasa.
• Repeat another side. Go to Vinyasa.

31. Marichyasana B

• Place your left foot on the right thigh. Bend your right knee. Wrap your right arm inside out around to the bent knee to lock wrist back with other arms. Inhale. Look up.
• Exhale. Bend down to touch your chin on the ground in front of the left knee. Ujjayi breathing. Stay on the position 5-8 breathing.
• Inhale. Lift your body up and go to Vinyasa.
• Repeat another side. Go to Vinyasa.

32. Marichyasana C

• Bend your right knee. Make your left leg straight. Inhale and raise your left arm up and wrap around the right knee from outside to make a wrist lock with another arm.
• Exhale. Turn your head around to the right and look over the shoulder to Parshva Dristhi. Hold on the posture for 5-8 breathing. Go to Vinyasa.
• Repeat another side. Go to Vinyasa.

33. Marichyasana D

• Put your left foot on the right thigh. Bend your right knee. Inhale and take left arms up to bind around your right knee from outside to lock the wrist of another hand. You also can touch and hook the fingers of both hands.
• Exhale. Turn around to the right side. Look far ahead to Parshva Drishti over your right shoulder. Hold on the position for 5-8 breathing. Go to Vinyasa.
• Repeat another side. Go to Vinyasa.

34. Navasana ( Boat Posture)

The procedure of Navasana posture of Ashtanga Vinyasa primary series is given below:

• From Adho Mukha Shvanasana, you go through to Navasana. Exhale.  Lift your legs up putting your both legs together on the same line of your head. Bring body part up only placing your tailbone on the ground. Arms to the side and straight ahead. Look at your toes. Hold on the position with deep breathing for 5 times.
• Inhale. Make your legs lotus putting right foot above for the first time while you lift your body up still your palms on the floor. Go back not letting legs go down on the floor and go through again to Navasana. Repeat this for 5 times alternating your legs to keep one foot above another.
• Go to Vinyasa after completing your fifth times of Navasana.

35, 36.  Bhujapidasana (Shoulder Pressure Posture) A & B

• From Adho Mukha Shvanasana, jump legs outside of the palms. Inhale. Look up.
• Exhale. Interlock your feet and lift them. Hold on the position for one breathing.  This is Bhujapidasana A.
• Slightly bring your head down to the floor not touching the ground and crossed leg back up. You can’t hold this way, touch your head on the ground still keeping your crossed legs off the ground. Hold on this posture for 5-8 breathing.

37. Tittibhasana (Firefly Posture)

• Go to Vinyasa.
• After one breathing in Tittibhasana, you go to Bakasana. You bring your foot back bending your knee on the armpit possible. Otherwise on the part between your armpit and elbow. Hold on this position for one breathing.

38. Bakasana (Crane Posture) an interesting pose of Ashtanga Vinyasa Primary series

• From Bhujapidasana B, go to Tittibhasana. You keep your legs straight ahead outside of your arms. Toes pointed and look at the toes. Hold on this position for one breathing.

39. Kurmasana (Tortoise Posture)

• Exhale. Slide your arms under both legs. Make your arms and legs straight. Lift your buttock of the ground and try to touch your chin and chest along with shoulder on the ground. Hold on the position for 5-8 breathing.
• Through Adho Mukha Shvanasana, lift your legs up to jump outside of the arms. Sit on the buttock. Inhale. Look up.

40. Supta Kurmasana (Sleeping Tortoise Posture)

• Exhale. Go down and try to touch your chin, chest, and shoulder on the ground. Hold on the position for 5-8 breathing. Put your palms in front of your buttock little wider. Raise your legs straight up to firefly posture (Tittibhasana). Then go to Vinyasa.
• Immediately after your release Kurmasana, inhale and bring your legs to cross each other.

41. Garbha Pindasana (Embryo in the Womb Pose)

• Inhale. Rock and Roll. Roll backwards on the exhale and forwards on the exhale for 9 times.
• Exhale. Slip hands through space between thighs and calves so that arms are through legs up to elbows. Bend arms and place hands in prayer in front of chest, or place chin on palms. Look straight ahead.
• Inhale. Fold legs into lotus putting your right leg first. Bring the feet as high up on the thighs as possible. Push knee close together.

42. Kukkutasana (Rooster Posture)

Procedure for Kukkutasana is as follows:

• Exhale.
• Inhale, roll up, place palms flat on floor still keeping arms through legs, lift bottom and knees off floor and hold on the position. Look at your third eye. Hold on the posture for 5-8 breathing.
• Exhale, release the posture taking hands out putting on the floor. Go to Vinyasa.

43. Baddha Konasana A & B (Bound Angle Posture)

• Inhale, bring feet in towards perineum, hold feet with hands and open soles out to ceiling like a book. Let knees move down towards the floor while opening the hips.
• Exhale. Bring chest towards chest. Sit up straight. Go to Baddha Konasana A. Engage all three bandhas. Look at your tip of the nose. Hold on this position for 5-8 breaths.
• Exhale, try to touch your toes by your forehead. Go to Baddha Konasana B. Look at the nose. Hold on the posture for 5-8 breaths.

44. Upavista Konasana (Seated Angle Posture) A

• Inhale, come through to sitting with legs wide apart holding onto outside edges of both feet. Look up, lift chest.
• Exhale. Bend forward lengthening your spine while bringing your chin, chest and shoulder to floor. Look at your third eye if you’re deep into pose. Otherwise look at your tip of the nose. Stay on the position for 5-8 breathing.

45. Upavista Konasana B (Seated Angle Posture)

• Inhale, lift straight legs still holding onto the outside edges of both feet if possible and sit on the tailbone. Look at your third eye or nose. Hold on for one breath.
• Release the posture. Inhale.
• Exhale. Go to Vinyasa and then lying down.

46. Supta Konasana A (Lying Down Angle Posture) of Ashtanga Vinyasa primary series

• Exhale, Rock back, lift legs over head to floor with legs spread wide, fingers inserted between big toes. Look at the tip of the nose. Remain on the posture for 5-8 breaths.
• Inhale. Rock up. Pause with legs up.

47. Supta Konasana B (Lying Down Angle Posture)

• Exhale, roll over, chin and chest to floor. Land on calf muscles. Look at your third eye or tip of the nose. Hold on the pose for one breath.
• Inhale. Come up.
• Exhale. Jump back to Vinyasa. Then Lie down.

48, 49, 50. Supta Padangusthasana  A, B, & C ( Reclining Big Toe Posture)

• Jump through. Lie down on your back on supine position.
• Inhale. Bring your right leg up holding onto right big toe with first two fingers and thumb of right hand. Leg should be as vertical as possible. Place left hand on left thigh while keeping head down.
• Exhale.
• Inhale. Lift up your torso so chin touch your right knee. Look at your toes. Stay on the posture for 5-8 breaths.
• Exhale. Keep your head down. Take right leg out to the side. Bring heel to floor. Turn head to look over your left shoulder still keeping left hand on left thigh. Make both legs straight. This is Supta Padangusthasana B. Look far to left. Hold on the pose for 5-8 breaths.
• Inhale. Bring your right leg up again.
• Exhale. Stretch in towards the torso still keeping head down on the ground. Hold on the pose for one breath. This is Supta Padangusthasana C.
• Inhale. Release the legs from your fingers.
• Exhale. Lie down on supine posture. Repeat other side. Then go to Chakrasana to Vinyasa.

51, 52. Ubhaya Padangusthasana A & B (Both Big Toe Posture) -Ashtanga Vinyasa

• Inhale. Bring both legs over your head to touch the floor by your toes holding onto big toes with thumbs and first two fingers of each hand, chin to chest. Hold on the posture for one breath.
• Exhale.
• Inhale. Roll up to balance on tailbone and sit bones. Extend arms and legs. Make your head back and look up. Look at your third eye. Stay on the posture for 5-8 breaths.
• Release the pose. Put your palms on the floor. Go first to Vinyasa then to lie down.

53, 54. Urdhva Mukha Paschimottanasana  ( Upward Facing Full Forward Bending Posture)

• Exhale. Bring both legs over your head touching your toes to the floor holding outside of the edge of feet with hands. Hold for one breath.
• Exhale.
• Inhale. Roll up forward and up. Pull chest to thighs. Look at your third eye. Stay on the posture for 5-8 breaths.
• Go to Vinyasa and lie down

55. Setu Bandhasana (Bridge Posture)

• Inhale. Bend knees. Bring feet in towards buttocks keeping your heels together, toes pointed ahead or outwards. Use elbow for support. Lift chest off floor.
• Exhale.
• Inhale. Tuck pelvis and lift hips upward. Roll head creating balance on the head and feet. Look at your third eye. Hold on the posture for 5-8 breaths.
• Exhale. Go back to lying on floor. Bend knees open while coming out of the posture. Go to Chakrasana to lying down.

Finishing Postures of Ashtanga Vinyasa Primary Series

56. Urdhva Dhanurasana (Upward Bow Posture)

• Roll for five times and then come to Dandasana.
• Exhale. Come down with shoulders to floor while making double leg lock.
• Inhale. Lift up into Urdhva Dhanurasana for the last time staying on the pose for 5-8 breaths.
• Exhale. Dome down. Bring your knees to the chest.
• Inhale. Come up into Urdhva Dhanurasana for the second time. Remain for 5-8 breaths.
• Exhale. Bend your knees while bringing feet in towards buttock. Fee should be firmly planted and parallel. Place palms onto floor by ears, making your fingers pointed towards feet.
• Inhale, press up lifting pelvis and straighten your arms and legs. Hand your head, neck long. Look at your third eye. Stay on the position for 5-8 breaths.
• Exhale. Come down with shoulders and then rolling spine down to floor. Repeat three times, resting for a couple of breathes between back bends.

57. Paschimottanasana ( Full Forward Bending Posture)

• Inhale. Head up. Lengthen spine.
• Exhale. Bend forward. Clasp wrist with hand.
• Inhale. Take your arms up. Look up.
• Exhale. Bend fully forward. Look at your tip of the nose or toes. Stay on the pose for 5-10 breaths.
• Inhale. Make your head up and look up between eyebrows.

58. Lie Down

• Lie down on Savasana for 5 breaths. It is the easiest posture of Ashtanga Vinyasa.

59. Salambha Sarbhangasana ( Supported Shoulderstand)- Ashtanga Vinyasa

• Inhale. Raise legs directly over your head while supporting back with arms and hands. If you can make, make your elbows together. Look at the toes. Stay on the posture for 5-8 breaths.
• Exhale. Lift legs over your head touching your toes to the floor. Place hands on back as close to shoulders as possible. Bring elbows in towards each other with chin to chest.
• Inhale. Lift legs upward from lying down position.

60. Halasana (Plow Posture)

• Exhale. Brings legs over your head to touch the floor. Make feet together with pointed toes. Interlock your fingers behind back and brings hands to floor. Keep your spine straight. Look at the tip of the nose. Hold on the posture for 5-10 breaths.

61. Karnapidasana (Ear Pressure Posture)

• Exhale. Bring knees to floor by ears. Press the knees into ears and down to the floor. Keep hands to floor behind back, spine lengthens over. Look at the tip of the nose. Hold on the posture for 5-10 breaths.

62. Urdhva Padmasana ( Upward Lotus)- Ashtanga Vinyasa

• Inhale. Come back to shoulder stand while hands supporting back.
•  Exhale. Put legs into lotus putting right leg first.
• Inhale. Go to the position with hands pushing the bent knees and making the arms straight. Look at the tip of the nose. Stay on the posture for 5-10 breaths.

63. Pindasana ( Embryo Posture)

• Exhale. Bring knees towards chest in full lotus. Wrap your arms around thighs and clasp hands together. Look at the tip of the  nose. Hold on the position for 5-8 breaths.

64. Matsyasana (Fish Posture)

Procure of Matsyasana of Ashtanga Vinyasa:

• Inhale. Take palms to floor along mat. Make your arms straight. Bring legs down to floor still in full lotus.
• Exhale.
• Inhale. Bring top of crown of head to floor. Grab your big toes and lift chest leaving all the weight on buttocks and crown of head. Look at your third eye. Stay on the position for 5-8 breaths.

65. Uttana Padasana (Extended Leg Posture)- Ashtanga Vinyasa

• Inhale. Release legs and extend them straight up to 45 degrees to the floor. Extend arms up parallel to legs, palms together. Look at your third eye. Hold on the position for 5-10 breaths. Go to Vinyasa or Chakrasan.

66. Sirsasana (Head Stand Pose)

• Inhale. Create a triangle with your hands and arms; interlock fingers putting forearms and elbows on the floor.
• Exhale.Keep crown of the head to the floor while palms facing back of the head.
• Inhale. Walk feet in towards trunk of the body until toes lift up by themselves and keep back straight.
• Exhale. Make your legs straight.
• Inhale. Lift your legs up and straight.Look at the tip of the nose. Hold on this posture for 5-15 breaths.
• Exhale. Lower your legs slowly until they are parallel to the floor. Go to Urdhva Dandasana (Upward Staff Pose). Hold on the posture for 5 breaths. Look at the big toes.
• Inhale. Come to sitting.

67. Balasana- Ashtanga Vinyasa

• Exhale. From sitting bend your both knee touching the toes on the ground and heel to touch buttock or outer part of the thigh. Wrap your hands around outside of the toes or side of the both feet. Hold on the position for 5-10 breaths.
• Yoga Mudra (Sealed Yoga Posture)
• Inhale. Sit with legs extended out in front.
• Exhale. Make a lotus.
• Inhale. Grab your big toes with first two fingers and thumbs taking the arms around to grasp right toe by right hand’s fingers and left toes by left hand’s fingers. Look up.
• Exhale. Bend down to touch your chin onto the floor. Stay on the posture for 5-15 breaths. Look at the third eye.
• Inhale. Come up.

68. Padmasana (Lotus Posture)

• Exhale. Keep your hands to knees. Put your fingers in chin mudra.
• Inhale. Open your chest and bring chin toward chest. Sit straight.
• Exhale. Engage mulabandha. Look at the tip of the nose. Hold for 5-15 breaths.

69. Uttpluti (Uprooting)

• Go to last Viyasa then to lying down.
• Inhale. Lift up off floor. Keep knees up. Look at the tip of the nose. Hold on the posture for 10-15 breaths.
• Exhale.
• Inhale. Press palms to floor still remain in lotus posture.

70. Savasana (Corpse Posture) The last pose of Ashtanga Vinyasa

• Lie down on supine position. Leave the body on the ground relaxed. Flex your feet. Keep your palms facing up. Keep your shoulder away from ears. Rest on this position for 10-20 minutes.

Hope this clear you step by step Ashtang Vinyasa yoga primary series procedure. If you want to join our Ashtanga Vinyasa workshop Click the link here for Ashtanga vinyasa workshop in Nepal. To know what is Ashtanga yoga visit our blogpost: Introduction to Ashtanga VInyasa Yoga 

Ashtanga Vinyasa Yoga Sun Salutation

by Tirtha Acharya | Jan 9, 2017 | Yoga

Ashtanga Vinyasa Yoga Sun Salutation  A & B has been taken as the process of warm-up combined in a sequential flow.When you commence your Ashtanga Vinyasa Yoga, you start your practice from Sun Salutation (Surya Namaskar) A followed by Sun Salutation B. Then only you enter into the world of asana practice indeed.

The practice of Sun Salutation is an indispensable part of the Ashtanga Vinyasa Yoga practice that you are supposed to follow through. The system of counting is one of the unique features of sun salutation in Ashtanga Vinyasa Yoga. You have count up to 9 in Sun Salutation A and up to 17 for Salutation B. The idea of counting has been motivated by the purpose of concentration and sequential postures to be practiced.

Sun Salutation A

Sun Salutation A is always begun from the position of Samasthitihi which means ‘equal standing’ posture followed by the numbering and posture simultaneously. The practice goes as follows:
1. Samasthitihi-keeping your feet together you stand on your feet with hands straight touching the body and putting fingers facing to the feet.
2. Ekam (one), take deep inhalation raising your both arms to the sides up to straight-up joining your palms together in Urdhva Hastasana( Mountain Posture). Look at your Angushta Madhya Drishthi (thumbs).
3. Dwe (Two) Exhale, bend down placing your both palms on the floor to each side of the feet. Try to touch your chin to the shin. Gaze should be at Nasagrai Drishthi (the tip of the nose). This position is Utthanasana (Extended Forward Bending Posture).
4. Triyani (Three) Inhale, straight your spine and look up not letting the palms off the floor. Your drishthi( look) should be at Agna Chakra ( Third Eye). Ardha Utthanasana (Extended Half Forward Bending Posture) .
5. Chatuwari( Four) Exhale. Jump back. Go to Chaturanga Dandasana (Four-Limbed Staff Pose). Place palms and feet on the floor and rest of the body off the floor. Look at your Nasagrai Drishthi( Tip of the nose).
6. Pancha (Five) Inhale. Look up, stretch your whole body up looking at the Agna Chakra (Third Eye) for Urdhva Mukha Shvanasana (Upward Facing Dog Posture).
7. Shatha (six) Exhale. Bend down, and stretch your palms and feet placing on the floor while lifting your buttock up. This is Adho Mukha Shvanasana (Downward Facing Dog Posture). Look at your Navi Chakra Drishthi (Navel Centre). Stay on this position for 5 breaths (5 round of inhalation and exhalation).
8. Sapta (seven) Inhale. Jump forward and put your feet together not letting palms go off the floor straighten your spine along with knees should be straight. Hold yourself on Ardha Hastasana (Extended Half Forward Bending Posture). Look at your Agna Chakra Drishthi ( Thrid Eye).
9. Ashtha (Eight) Exhale. Bend down to touch your shin by your chin while gazing at the Nasagrai Drishthi (tip of the nose) to Utthanasana( Extended Forward Bending Posture).
10. Nava (Nine) Inhale. Come up. Bring your both arms straight up above the head to join together in Urdhva Hastasana ( Moutain Posture) . Look at Angushta Madhya Drishthi (Thumbs).
11. Exhale, take your hands down facing the feet with whole body standing straight to Samasthitihi (Equal Standing Posture). Look at your Nasagrai Drishthi (tip of the nose).
This is practiced generally for five rounds before starting the Sun Salutation B.

Sun Salutation B

Number Breathing Posture Drishthi
Ekam ( One) Inhale Utkatasana ( Chair Pose) Angustha Madhya Drishthi( Thumb)
Dwe ( Two) Exhale Utthanasana ( Extended Forward Bending Posture) Nasagrai Drishthi( Tip of the Nose)
Triyani ( Triyani) Inhale Ardha Utthanasana ( Extended Half Forward Bending Posture) Agna Chakra Drishthi ( Third Eye)
Chatuwari ( Four) Exhale Chaturanga Dandasana ( Four-Limbed Staff Pose) Nasagrai Drishthi( Tip of the Nose)
Pancha (Five) Inhale Urdhva Mukha Shvanasana ( Upward Facing Dog Posture) Agna Chakra Drishthi( Third Eye)
Shath(Six) Exhale Adho Mukha Shvanasana( Downward Facing Dog Posture) Navi Chakra Drishthi( Navel Centre)
Sapta (Seven) Inhale (Virabhadrasana ( Warrior Posture) Angushtha Madhya Drishthi( Thumbs)
Astha ( Eight) Exhale Chaturanga Dandasana ( Four-Limbed Staff Pose) Nasagrai Drishthi( Tip of the Nose)
Nava (Nine) Inhale Urdha Mukha Shvanasana ( Upward Facing Dog Posture) Agna Chakra Drishthi ( Third Eye)
Dasha (Ten) Exhale Adho Mukha Shvanasana ( Downward Facing Dog Posture) Navi Chakra Drishthi ( Navel Centre)
Ekadasha( Eleven) Inhale Virabhadrasana (warrior Posture) another side Angushtha Madhya Drishthi ( Thumb)
Dwadasha (Twelve) Exhale Chaturanga Dandasana ( Four-Limbed Staff Pose) Nasagrai Drishthi ( Tip of the Nose)
Trayodasha( Thirteen) Inhale Urdha Mukha Shvanasana ( Upward Facing Dog Posture) Agna Chakra Drishthi( Third Eye)
Chaturdasha( Fourteen) Exhale Adho Mukha Shvanasana ( Downward Facing Dog Posture) Navi Chakra Drishthi( Navel Centre)
Panchadasha( Fifteen) Inhale Ardha Utthanasana ( Extended Half Forward Bending Posture) Agna Chakra Drishthi ( Third Eye)
Sodasha (Sixteen) Exhale Utthanasana ( Extended Forward Bending Posture) Nasagrai Drishthi ( Tip of the nose)
Saptadasha (Seventeen) Inhale Utkatasana ( Chair Pose) Angushtha Madhya Drishthi ( Thumb)

Introduction to Ashtanga Vinyasa Yoga

by Tirtha Acharya | Jan 6, 2017 | Yoga

Introduction

Ashtanga Vinyasa Yoga is one of the parts of hath yoga. Ashtanga means eight-limbed in which asana is one branch and pranayama is another one. The first two folds Yama (Moral codes) and Niyama (Observances) are signified in this yoga including third and fourth fold asana (physical posture) and pranayama (extension of life force).  It is not exclusive of hath yoga. Nevertheless, it has very own system of practice which is different from generally believed hath yoga what we may have been practicing or we may have known about. Ashtanga Vinyasa Yoga is, indeed, the traditional hath yoga which has certain series and also the level: primary series, intermediate series, advanced A, B, C & D.

Coming to this date, the practice of Ashtanga Vinyasa Yoga has been one of the most efficient and highly practiced and popular among the young enthusiast how are more focused on their flexibility and stamina along with calm, cool and collected state of mind. Because of its continuous practice from the beginning prayer, unless it comes to the ending prayer, it has its developed serial series combing with the vinyasa flow. In this style, you don’t expect of the break of any kind unless and until you have chanted the ending prayer. It sounds quite harsh. However, this is what Ashtanga Vinyasa Yoga emphasizes and runs with this principle keeping in mind.

Whatever names have been baptized to yoga such as Power Yoga, Dynamic Yoga, these are the postures and practices basically inspired and incepted by the very Ashtanga Vinyasa Yoga.

Separateness causes suffering and union creates freedom. Yoga is union. It is the separation from our Self, each other, nature, and from something greater or higher (be it God, universal consciousness, or whatever term you prefer to use) that causes the anxiety and chaos on us. It is difficult to experience our natural connection with each other when we don’t have that with our own Self. Yoga connects us with an inner wisdom. That helps to connect with all things. Now is the time for Yoga. Yoga is a practical method of bringing peace and connectedness back into our lives.

Yoga strengthens and purifies the nervous system so it can reflect a greater degree of consciousness and our lives can become an increasingly positive force in the world. If the nervous system is fresh and rested, the body will be healthy and the mind alert and comprehensive. As a result, our thought will be powerful and clear and our actions, which is manifested thoughts, will be successful and rewarding.

Through the sincere practice of the methods, the whole nervous system is revitalized, the body enjoys better health and more energy, the mind is rested and freed from the endless burdensome thought of future and past, and perception is restored to its primal freshness. We can actually gain back the connection to self and others as we are released from the restricted thinking, dull mind, and negativity resulting from a strained, tired nervous system. The healthier our nervous system becomes, the healthier our body, mind, thoughts, and actions result.

The History of Ashtanga Yoga

The inception/foundation of Ashtanga yoga is found to be in the text named Yoga Kurunta written by Vamana Rishi which is dated back to 500 to1500 years old. In the early 1900’s Rama Mohan Brahmachari, the guru of Sri Tirumalai Krishnamacharya imparted the text to the latter. It was later shared with Pattabhi Jois during his discipleship with Krishnamacharya, which he began in 1927.

Ashtanga taught by Pattabhi Jois is a form of hatha yoga which focuses on asana (posture) and pranayama (breath control). This kind of yoga style is called Ashtanga Vinayas Yoga which should not be confused with the Sage Patanjali’s eightfold system of Ashtanga Yoga. Ashtanga Vinyasa Yoga is a traditional style of hatha yoga practiced and popularized by Sri K. Pattabhi Jois of Mysore, India.

Coming to this date, the system of Ashtanga Vinyasa Yoga has been one of the most efficient and highly practiced and popular among the young enthusiast how are more focused on their flexibility and stamina along with calm, cool and collected state of mind. Because of its continuous practice from the beginning prayer, unless it comes to the ending prayer, it has its developed serial series combing with the vinyasa flow. In this style, you don’t expect of the break of any kind unless and until you have chanted the ending prayer. It sounds quite harsh. However, this is what Ashtanga Vinyasa Yoga emphasizes and runs with this principle keeping in mind.

Method-Awaken the Fire Within

The method of practice in Ashtanga yoga is based on the linking of yoga postures through vinyasa, or movements between postures increase the blood circulation in a proper manner. Deep breathing and steady gaze is also part of the method while practicing posture for the sufficient amount of pure air consumption and removing the unwanted toxins out of the body through breathing out perspiration. Steady gaze is important for the concentration which leads to perpetual practice to the state of meditation providing calmness of the mind.

Vinyasa: Movement Breathing System

Ashtanga yoga wakes up the internal fire. It ignites the dormant flame of vital life energy within all of us. The vinyasa system works with the synchronization of deep, rhythmic breathing and movement. By linking the postures it creates a continuous flow of energy that heats up the body, bringing oxygen to the blood, nourishing through perspiration. As the heat goes up toxins are burned up and out of the system creating a lighter and stronger body, and a clear mind. The heat is not only a physical experience, it is an internal spiritual fire that burns through the fog of illusion and ignorance.

Access All Areas

As the internal heat goes up, not only do the toxins begin to exit the system, but another amazing thing happens; the body begins to bend and move. As Pattabhi Jois says, “even iron will bend with heat.” With this freedom of movement, we are to open up areas of the body that had previously been restricted or blocked. There is a release, a feeling of lightness. It is in the places that we can discover what yoga truly is. Yoga is not just a physical exercise or some new way to pass the time or fill the emptiness, but a method of bringing life and vitality back into those areas, awareness of the deeper, inner parts of ourselves. It is a reunion with that innate wisdom that we all possess, but seem to have lost touch with. Yoga was developed as a means of acknowledging or returning to the source of life.

With the increase of concentration, the breath, mind, body, and soul come into union, to entertainment. Ashtanga yoga has a focusing technique that joins the main life forces, being in unison to an internal rhythm. Through the control of the breath, the mind becomes calm, allowing one to tap into a flow state where there is no sense of time, where externally imposed barriers dissolve and there is a sense of oneness with the universe. The state when your focus increases, there is an effortlessness, a lightness in the harmony of movement and breathing.

Trishthana

Tishthana means the three places of attention or action:  breathing system (pranayama), posture (asana), and looking place (dristhi). These three are very important for yoga practice and covers the three levels of purification: body, nervous system and the mind. They should be practiced in conjunction with each other.

Fundamentals of Ashtanga Vinyasa Yoga

1. Breathe: The most important part of the Ashtanga Vinyasa Yoga is the system of breathing which should be rhythmic and deep-felt from your throat with inhalation and exhalation from the nose. The sound of breath has to be like a sleeping baby makes that is hissing sound. The breathing felt from the throat is called Ujjayi( Sanskrit word) breathing which means victorious breathing.

2. Vinyasa: One of the unique parts adjoined and assimilated with Ashtanga Vinyasa Yoga is vinyasa: the synchronization of flow of the posture. It offers you to practice with the continuous and rhythmic flow which supports you to adjust with new posture on the one hand. On the other, it creates more heat on your body which exits toxins out of your body through the medium of perspiration as well as of breathing. This style of practice also makes you feel agile and concentrated in asana as you continue your practice. It enhances your arduousness as well as the vigour.

3. Bandha: The third quint-essential part of Ashtanga Vinyasa Yoga is bandha means a lock. The lock of your throat through lowering your chin slightly while raising the sternum is called Jalandhara Bandha. The squeeze of your abdomen, 2 inches below the navel center is called Uddiyana Bandha, the third one is Mula bandha which is also called root lock at the pelvic floor. The lock of the root is felt at the perineum, the place between the anus and the scrotum for the male and for the female it is between the part of the vagina and the anus.  These three locks are as important it is as to practice aforementioned fundamentals of the Ashantaga Vinyasa Yoga.

4. Drishthi : The fourth requisite of the Ashtanga Vinyasa Yoga to achieve its optimum benefits is drishti which means to look or gaze at the certain object with the full concentration. The look should be soft. Basically, the focus of your eyes goes to nine points which are as follows:

• Angushtha Madhya Drishthi( Thumb)
• Agna Chakra Drishthi ( the point between the two eyes brows: Third Eye)
• Navi Chakra Drishthi ( Navel Centre)
• Nasagrai Drishti( Tip of the nose)
• Hasthagrai Drishthi( Hand)
• Padayograi Drishthi( Toe)
• Urdha Drishthi ( Up to Sky)
• Parshva Drishthi( Far to the side)
• Samadristhi( Straight ahead)

Sun Salutations

by Tirtha Acharya | Dec 11, 2016 | Yoga

The Sanskrit name surya refers to the sun and namaskara means ‘salutation’. The name of the Surya namaskara has been given by the enlightened sages in vedic age. In the ancient time, the sun symbolizes as spiritual consciousness was worshipped on a daily basis. It helps to activate pingala or surya nadi which is the pranic channel and carries the vital energy so, it has named Surya Namaskara.

This dynamic group of asanas (postures) is a part of traditional hatha yoga practices when there was not yogic jugging and warming up exercise on that time. Surya namaskara was an effective way of warming up, loosening up, Sweating, Stretching, massaging, and toning all the joints, muscles, and internal organ of the body. Actually surya namaskara is one of the best techniques to warming the body without any tiredness. Surya namaskara is the right way to preparation of the body before yoga asana.

Surya Namasakra is a complete spiritual practice which includes asana, pranayama, mantra and meditation techniques. Surya namaskara is useful inducing a healthy, vigorous and active life also preparing for spiritual awakening which results on expansion of awareness.

Surya namsakara has a direct vital effect on the solar energy of the body which flows through pingala nadi which leads to a balanced energy system at both mental and physical levels. Surya Namaskara tones up the digestive system by the alternate stretching and compression of abdominal organs. This posture with mantra improves mental stress, memory and normalizes the activity of the endocrine glands system.

Time to practice:

The ideal time to practice Surya Namaskara is at sunrise, the most peaceful time of day or sunset. If possible, practice in the open air, facing the rising sun. Surya namaskara can practices at any time with the empty stomach. There are 12 steps in surya namaskara when you complete 12 steps it counts as one round like this way practice 12 rounds for perfect benefit. For spiritual benefit you can do by slow and flow way up to 108 rounds.

Mantras for surya Namaskara

The Sun Salutation has lots of benefits; if we do it with mantra the benefit will be amplified. The Sun Salutation or Surya Namaskara has 12 postures with 12 mantras. These twelve mantras represent the twelve names of the sun.  The practice of Surya Namaskara with mantra improves mental and spiritual health. Here are the 12 sun salutation mantras corresponding to the 12 poses of Surya Namaskara.

1. Om Mitraaya Namaha

      Meaning: Who is friendly to all

2. Om Ravaye Namaha

      Meaning: The shining one, the radiant one

3. Om Suryaya Namaha

      Meaning:  Who is the dispeller of darkness and responsible for bringing activity

4. Om Bhaanave Namaha

      Meaning: One who illumines the bright one

5. Om Khagaya Namaha

      Meaning: Who is all-pervading, one who moves through the sky

6. Om Pooshne Namaha

      Meaning: Giver of nourishment and fulfillment

7. Om Hiranyagarbhaaya Namaha

      Meaning: Who has golden color of brilliance.

8. Om Mareechaye Namaha

      Meaning: The giver of light with infinite number of rays

9. Om Aadityaaya Namaha

      Meaning: The son of Aditi – the cosmic divine Mother

10. Om Savitre Namaha

      Meaning: One who is responsible for life

11. Om Aarkaaya Namaha

      Meaning: Worthy of praise and glory

12. Om Bhaaskaraya Namaha

     Meaning:  Giver of wisdom and cosmic illumination.

 How to do surya Namaskara?

Surya namaskara can be synchronizing with mantra, breathing, awareness of movement, awareness of chakra (energy center) system etc. This is very versatile yoga pose for all level, all yogic tradition and all age. Surya Namaskara is group of 12 yoga postures which has following series.

Position 1:

Namaskarasana (prayer pose)

Steps:

Stand erect with feet together.

Raise the hands up keep over the head joining the palm and stretch the whole body.

Join the palms together in front of the chest in a gesture of namaskara.

 Mentally visualize to the sun in between eye brow center (third eye chakra).

Alignments: keep your back and neck straight.

Breathing: Inhale when you raise your hands up.

Exhale when you keep your hands down in front of chest.

Keep your breath normal in namaskara mudra.

Awarenesss: physically be aware of your balance of both feet in equal weight. Spiritually on the anahata chakra or ajna chakra.

Benefits: This posture is helpful for a state of relaxation and calmness. It activates the ajna chakra (third eye chakra).

Mantra: om mitraya namaha-salutation to the friend of all.

Position 2:     

Steps:             

Hasta utthanasana (raised arms pose)

Raise both arms above the head.

Stretch whole upper trunk backward by keeping palm facing upward. Look at the back of palm.

Allinment:

Keep both hands parallel and straight in shoulder width apart.

Palms should face upward.

Breathing: Inhale while raising the arms

Awareness: physically on the stretch abdomen and expansion of the lungs. Spiritually be aware of vishuddhi chakra.

Benefits: This posture stretches the chest and the abdomen. Good for flexible and strong body.

Mantra– om ravaya namaha- salutatuion to the shining one.

Position 3                          

Padahastasana (hand to foot pose)

Steps:

Bend forward upper trunk of the body all the way and put your palms on the side of feet.

Try your best to keep your knee straight. Bring the forehead as close to the knees as is comfortable.

Breathing: Exhale while bending forward contract the abdomen in the final position to expel the maximum amount of air from the lungs.

Awareness: physically on the stretching part of the back. Spiritually on swadhisthana chakra

Benefits: This posture massages the abdominal organs, especially the liver, kidneys, pancreas, adrenals, uterus and ovaries. The power of digestion increases.

Mantra: om suryaya namaha: salutation to the who induces activity.

Positon 4

Ashwa sanchalanasana (equestrian pose)

Steps:

Now, extend the right leg back and keep the knee straight and try to align whole back and right leg in straight line.

Bend the right knee and gently touch in the ground then open the chest and stretch the back.

Kipping left foot in the same position between the hands bent the knee.

Keep the arms straight.  Tilt the head back and gaze at the eyebrow center.

Alignment: There is two steps first try to open the hip joints keeping the knee straight then stretch the back keeping the knee and hip down.

Put less effort on hands and more effort at the back.

Breathing: Inhale while stretching the right leg back.

Awareness: Physically in the stretching of thigh, hip joints and back. Spiritually be aware on the eye brow centre.

Benefits:

It tones the abdominal organs. Improves flexibility of the hips joint. Warms up and prepares body for back-bends. Strengthens knees, ankles, and waist. It gives a sense of nervous balance.

Position 5

Parvatasana (mountain pose)

Steps:

Keep the hands and right foot in same position.

Take the left foot back beside the right foot. On the same time, raise the buttocks and lower the head between the arms so that the back and legs form inverted ‘v’ shape.

The legs and arms straighten in the final position. Head is facing towards the knee and try to look at the navel.

Alignment:

 Keep heels down on the floor in the final position.

Bring the head and shoulders towards the knees as much as possible.

Do not shift the position of hands and feet.

In the final position, stretch the back and keep less effort on the hands.

Do not fold the knee.

Breathing: Exhale while taking left leg back

Awareness: physically at the back of the legs, spinal stretching and  shoulders regions. Spiritually on the vishuddhi chakra.

Benefits: This posture strengthens the nerves and muscles in the arms and legs. It gives a full body stretch which improves the blood circulation all over the body. It reduces mental fatigue while improving the memory and concentration by improving the blood circulation in the brain.

Mantra: Om khagaya namaha-salutation to he who moves quickly in the sky.

Note: Parvatasana or mountain pose gets its name because the body takes the shape of a mountain peak.

Position 6

Chatarang Dandasana: (Four-Limbed Staff Pose)

Steps:

Supported by the toes and palms lower the leg, abdomen, chest and head sill the whole body becomes parallel to the ground.

Lower your elbows at a right angle on the side of chest, elbows pointing back toward your feet.

Alignment:

• Keep whole body parallel to the ground.

• Tighten abdomen and lower ribs; keep your core mussels engaged.

• Push heels slightly back.
• Ensures you will lower down with your arms till your elbow makes 90° angle.

Breathing: the breath is held out in this pose. There is no respiration.

Awareness: physically on the abdominal region. Spiritually on the manipura chakra.

Benefits:

This pose is a powerful strength builder and arm balancing pose. Chaturanga asana strengthens and tones the wrists, arms, abdominal muscles, and lower back. It prepares the body for more challenging arm balancing posture. This posture strengthens the muscles surrounding the spine, which helps to improve postural defect.

Note: This asana is known as Low Plank pose.  Commonly we called “Chaturanga Dandasana.  Chatur mean four, Anga mean limbed, danda mean straight and strong stick which was used traditionally in Nepal and asana mean pose. So sometimes this pose is said to be four limbs staff pose.

Mantra: Om pushne namaha , salutation to the given of strength.

Position 7

Bhujanganasana (cobra pose)

Steps:

Lower the hips while pushing the chest forward and upward with the hand straightening if the spin is not flexible the arms will remain slightly bent.

Now arch your back until the chest is fully open and the head is facing up. The knees and lower abdomen remain above the floor. Gaze the eyes to the eyebrow center.

Breathing: Inhale while raising the torso and arching the back.

Awareness:  physically focus the awareness at the base of spine and feel the tension and stratching. Spiritually on the swadhisthana chakra.

Benefits: This asana provides good expansion to the organs of the chest and abdomen. Helpful to relieve different problem such as asthma, constipation, indigestion, kidney and liver etc. It is very helpful in relieving tension in the back muscles and spinal nerves.

Mantra: Om hiranya garbaya namaha: salutatuion to the golden, cosmic self.

Position 8

parvatasana(mountaion pose)

Steps:

The hands and feet do not move from position 7 and get back to position 5.

Alignment: Same as position 5.

Breathing: Exhale while raising the buttocks

Awareness: physically at the back of the legs, spinal stretching and  shoulders regions. Spiritually on the vishuddhi chakra.

Benefits: Same as position 5.

Mantra: Om marichaya manaha: salutation to the lord of the dawn

Position 9  

Ashwa sanchalanasana (equestrian pose)

Swing the right leg forward between the hands. The left leg remains back in same position. Resume posture 4. (Exactly like position 4 but leg should be alternate).

Alignment: Same as position 4.

Breathing: Inhale while keeping the right leg between the hands.

Awareness: physically on the stretching part of thigh, hip joint and lower back. Spiritually on the ajna chakra (third eye chakra).

Benefits: same as position 4.

Mantra: Om Adityaya Namaha: salutation to the son of aditi,

Postion 10

padahastasana (hand to foot pose)

Exhaling, bring the left foot forward. Join both legs and resume posture 3.

Alignment: Same as position 3.

Breathing: Exhale while bending forward contract the abdomen in the final position to expel the maximum amount of air from the lungs.

Awareness: physically on the back and pelvic region and spiritually on swadhisthana chakra.

Benefits: Same as position 3.

Mantra: Om Savitre Namaha: salutation to the Lord of creation.

Position 11

Hasta uttanasana (raised arms pose)

Steps:

Inhale, raise the trunk up and bend backward. Resume posture 2.

Breathing: Inhale while raising the arms

Alignment: Same as position 2.

Awareness: physically on the stretch abdomen and expansion of the lungs and spiritually on vishuddhi chakra.

Benefits: Same as position 2.

Mantra– Om Arkaya Namaha, salutatuion to he who fit to be praised.

Position 12

Pranamasana (prayer pose)

Steps:

Straighten the body and bring the hands in front of the chest. Resume posture 1.

Alignment: same as position 1.

Breathing: Breathe normally

Awarenesss: physically on the chest area and spiritually on the anahata chakra.

Benefits: Same as position 1.

Mantra: om Baskaraya Namaha: salutation to he who leads to enlightenment.

Benefits of surya namaskara

The practice of surya namaskara as whole gives a great number of benefits. Surya Namaskara improves muscle flexibility, helps to reduce fat, ease of movements to the body and maintains the spirit of youthfulness. Sun salutation is good for physical, mental and spiritual well being.  Among of them some major benefits are as follows:

• Surya namaskara is good for physical strength and physical fitness.
• It strengthens the back and develops the flexibility.
• Surya Namaskara helps to balance the metabolism.
• Provides the massages of all the internal organs, facilitating the exchange of unoxygenated blood for oxygenated blood.

• Improves gastrointestinal function. It activates digestion and removes constipation and indigestion.

• It stimulates and balances all the systems of the body, including the reproductive, circulatory, respiratory, and digestive system.
• Its influences on the endocrine glands which helps to balance the transition period between childhood and adolescence in growing children.
• Synchronizing the breath with the physical movement of surya namaskara ensures the mental clarity and concentration by bringing fresh, oxygenated blood to the brain.
• Surya Namaskara is one of the powerful processes of anti aging by detoxifying the body and mind.
• Surya Namaskara is good for strong body and mind connection which is helpful for stress management.
• Strengthens abdominal muscles.

• Prevents Skin disorders.

Helpful points for surya namaskara

• The practice of surya namaskara should be immediately discontinued if a fever, acute inflammation, boils or rashes occur due to excess toxins in the body. When the toxins have been eliminated, the practice may be resumed.
• Surya namaskara includes the semi- inverted postures, so it is not recommended for the high blood pressure, coronary heart diseases, as it may damage the weak heart and complicated back pain.
• It should be avoided in cases of hernia or intestinal tuberculosis.
• Open space facing towards the sun with free flow of air or in room with enough oxygen and sunlight is the best.
• Jerky movements should be avoided.
• Start from slow motion and increase the speed of practice. You can go faster as you like to warm up, sweating and opening of joint and mussels.
• In the beginning days you may found tight mussels, joint and aches in body keep continue with in few days all the stiffness and aches will removes.
• Wear the minimum cloth so that the skin can absorb the sunlight and expels the toxins through Sweating. Minimum cloth makes you easy for your practice of dynamic asanas of sun salutation.
• After sun salutation stay in relaxation pose Shavasana (crops pose) is very important

Oum suryaa Namaha!!!

Prostration to lord sun.